Workout of the Day - Thursday October 16, 2025

Mobility
- 1:00 Barbell Pec & Shoulder Floss (each side)
- 1:00 Barbell Bicep Floss (each side)
- 1:00 Barbell Pronation and Supination (each side)
- 1:00 Banded Bicep & Pec Stretch (each side)
- 8 Elbow Flexor Wrist Stretches

Warm-up
- 500m/400m Row
- 10 Scap Pull-ups
- 20 Banded Glute Bridges
- 10 Single Arm Dumbbell Overhead Presses (each side)
- 20 Calf Raises
- 20 Clam Crunches

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 15 Dumbbell Skull Crushers
- 20 Banded Side Steps (each side)
- 0:30 Side Plank (each side)

Accessory #2
3 Sets:
- 10 Dumbbell Bench/Floor Press
- 15 Dumbbell Bicep Curls
- 20 Tibialis Raises
- 1:00 Plank